Exercises for Lower Back Pain
This page is about easy and simple exercises for lower back pain that do not require any special equipment. It also features recommended exercises for acute and severe back pain. Doctors believe that if this exercise routine is done at least 2-3 times a week it can help prevent or ease back pain.
Before you start, remember the following...
When you have acute pain, engage in gentle walking on a flat surface for a few minutes every 1-2 hours within 24-72 hours of injury. This can help speed recovery and may help reduce back pain.
Talk to your doctor or physical therapist especially if you have had a history of back problem, surgery or injury, before you start doing the exercises for lower back pain.
Stretch at least five days a week and incorporate these lower back pain exercises with your daily routine to keep your back and its supporting muscles strong, stable and flexible and help prevent a recurrence of back pain.
When stretching, do it gently and slowly, and avoid sudden movements. Focus on the muscles that you are stretching and hold the stretch when you start to feel the muscle tension. Start with a 1 or 2-second hold and gradually increase the amount to 5 seconds. Start out with 2 repetitions and gradually increase to 10 repetitions. Discontinue the back pain exercises if you feel pain, even with a gentle stretch.
Remember to keep your abdominal muscles tight and breathe deeply and slowly while you exercise and expect to feel some soreness in the beginning and don't let your fear of pain keep you from doing the exercises for lower back pain.
Work the 'S' words, Stretching and Strengthening
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Single-Knee-to-Chest Stretch
 Lie on your back with your knees bent, your feet flat against the floor, and your arms at your sides. Using both hands, pull up one knee and
press it to your chest until
you feel a gentle stretch in the low back. Hold
for 5 seconds. This will stretch some of your lower back
and buttock muscles. Return to the starting position,
and then repeat with the opposite leg. Double-Knee-to-Chest
 Lie on your back with your knees bent and feet resting on the floor. With your hands, pull one knee to your chest, then the other knee until you feel a gentle stretch in the low back. Hold both knees for 20 counts, and then put one leg
down at a time. Hold for 5 seconds. Repeat 10 times. Straight Leg Raises
 Lie on your back with one leg straight and one knee
bent. Tighten you abdominal muscles to stabilize you
lower back and slowly lift leg straight up about 6 -12
inches. Hold 5 seconds. Lower leg slowly. Repeat 10
times. Lower Back Or Trunk Rotation
 Keep your shoulders firmly on the floor, knees bent,
hands on your chest, roll your bent knees to one side.
Hold for 5 seconds. Relax. Repeat 10 times on each side.
Pelvic Tilt
 Lie on your back with your arms at your
sides, your knees bent, feet flat on the floor about a
hip-width apart, and your knees slightly closer together
than your feet. Flatten the end of your back against the
floor and hold for 5 seconds. Relax. Repeat 10 times. Pelvic Lift or Bridge Exercise
 Lie on your back with your knees bent,
your feet flat on the floor and at shoulder-width apart,
and your arms at your sides. With shoulders and head
relaxed on the floor and abdominal muscles tight, raise
your hips off the floor to form a straight line from
knees to shoulders. Hold for 5 seconds. Repeat 10 times. Leg Raises
Lie on your back with one leg extended
and one knee bent. Keep your abdominal muscles tight to
stabilize your lower back. Slowly lift leg straight up
about 6 to 12 inches. Hold up to 5 seconds. Lower leg
slowly. Repeat 10 times on each side. The Single Leg Pull
 Lie on your back with one leg bent, foot flat on the
floor and the other leg extended straight out. Use your
hands to pull the bent knee to your chest while keeping
your back and other knee pressed against the floor. Hold
for 5 seconds. Lower your leg to the starting position
and relax. Repeat 10 times on each side. Hamstring Stretch
 Lie on your back with legs bent. Hold
one thigh behind knee. Slowly straighten knee until a
stretch is felt in back of thigh. Hold 5 seconds. Relax.
Repeat 10 times on each side. Partial Abdominal Crunch
 Lie on your back with your knees bent,
your feet flat on the floor and at shoulder-width apart,
and your arms at your sides. Cross your arms over your
chest, keeping your middle and lower back are flat on
the floor. Raise up to get your shoulder blades off the
floor. Expect not to go up too far in the beginning.
Hold 5 minutes. Repeat 10 times. Cat and Camel Stretch  Get down on your hands and knees. Slowly let your back and abdomen sag toward the floor. Hold for 5 seconds.  Then slowly arch your back away from the floor. Pull your abdomen up toward the ceiling. Hold for 5 seconds. Repeat 10 times. This is one of the stretching exercises for lower back pain that is good for increasing your back flexibility. Cross-Over  Lie on your back and cross one knee over
your other leg.With the opposite hand, pull your knee up
and over toward the opposite shoulder, until you feel an
outer hip stretch. Keep your foot flat on the ground.
Hold for 5 seconds. Repeat 10 times. Side Bend  Sit or stand with your back straight.
Raise your arm and slowly bend your body
over to the opposite side until you feel
a stretch. |
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All the Information within this site is for reference only with no guarantee of accuracy; it is not intended to diagnose, treat, cure, or prevent any diseases. Statements about the products efficacy have not been evaluated by the U.S. Food & Drug Administration.
It is important to emphasize that you should not reject mainstream medical attention and guidance and the use of recommended products, treatments, and remedies for individual disorder should be approved and monitored by your health care provider. See disclaimer for more!
